Drink more water.

A new study published by the National Institutes of Health has found a strong link between good hydration, healthy aging and a longer lifespan. The study, which used health data from 11,255 adults over 30 years, looked at various factors that could impact health and longevity.

Researchers figured out how much fluid people drank by analyzing serum sodium levels. The more fluids you drink, the more your serum sodium levels drop. Adults with serum sodium levels at the higher end of the normal range weren’t drinking as much, and they had more chronic conditions, showed signs of advanced biological aging and were more likely to die at a younger age.

Here are the numbers you should look for.

The normal range for serum sodium is between 135-146 milliequivalents per liter (mEq/L). If you move toward the higher end of the range, 142 mEq/L, you increase your odds of being biologically older than your actual age by 10-15%. Levels above 144 mEq/L increased your odds by 50%.

But early aging wasn’t the only issue. According to the National Heart Lung and Blood Institute, “Adults with serum sodium levels above 142 mEq/L had up to a 64% increased associated risk for developing chronic diseases like heart failure, stroke, atrial fibrillation and peripheral artery disease, as well as chronic lung disease, diabetes, and dementia.”

If your serum sodium regularly tests at 144.5-146 mEq/L, you have a 21% increased risk of premature death.

There is good news. Adults with serum sodium levels in the 138-140 mEq/L range had the LOWEST risk of developing chronic disease.

Researchers noted that their findings don’t prove a “causal effect.” In experiments, researchers can compare the outcome of a group that receives a specific treatment (the treatment group) to the outcome of the group members that do NOT receive the treatment (the control group).

This was an observational study. Researchers observed the outcome without manipulating the cause. You can’t establish causality if you can’t manipulate the cause to split people into two groups. You can only suggest an association between the cause and effect.

While the precise relationship between hydration and longevity is not yet completely understood, several potential explanations exist for the link. One possibility is that proper hydration helps to maintain the function of various bodily systems, including the cardiovascular and renal systems. Additionally, good hydration may help reduce inflammation and oxidative stress, both of which have been linked to a wide range of age-related health issues.

Another possible explanation is that adequate hydration is essential for proper digestion and nutrient absorption, which can support healthy aging and longevity. Studies have also shown that dehydration can lead to symptoms such as fatigue, confusion, and irritability, negatively impacting the quality of life and increasing the risk of falls and other accidents.

It’s also important to be mindful of the risk factors contributing to dehydration, such as certain medications, health conditions, and lifestyle factors. For example, older adults may be more susceptible to dehydration due to changes in the body that occur with age, such as decreased thirst sensation and reduced kidney function. Additionally, individuals who are physically active or live in hot or dry climates may be at a higher risk of dehydration.

If your serum sodium is 142 mEq/L or higher, you should consider drinking more water. The National Academies of Medicine suggests that most women consume 6-9 cups (1.5-2.2 liters) of fluids daily and 8-12 cups (2-3 liters) for men.

Talk to your doctor if you have other medical conditions. If you’re supposed to restrict how much fluid you take in because of conditions like renal or heart failure, talk to your doctor about what’s appropriate.

Proper hydration can help improve physical and mental performance, reduce the risk of certain age-related diseases, and promote healthy aging and a longer lifespan. Are you drinking enough?

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Reference Link:

Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality

Natalia I. Dmitrieva, Alessandro Gagarin, Delong Liu, Colin O. Wu and Manfred Boehm
eBioMedicine (Part of THE LANCET Discovery Science), Published:January 02, 2023DOI:https://doi.org/10.1016/j.ebiom.2022.104404

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1/23/2023